Category: Uncategorized

Strength. Week 2.
A1. Stoh complex.
A2. Strict upper body pull.

Intervals (1:1).
3 sets 3min Amrap/3min Rest.
Performance.
30 DU.
8 Alt DB Cluster.
8 T2B.

Fitness.
30 MC.
8 KBS.
8 KB Goblet SQ.
8 Ab Mat SU.

A.
12min. Choose Row/AAB.
30sec @ Tough sustainable pace.
30sec @ Easy pace.

Rest 4-6min.

B.
12min. Switch machines.
Repeat intervals.

2 x 10min Amrap/5min Rest.

A.

10/7 AAB cal.

10 Dual KB DL.

10 PUP.

B.

15/10 Cal row.

5/arm Hang DB C&J.

10 T2B/HKR

CF Open 19.5

3 Rounds.

3min AAB.

60sec Rest.

3min Row.

60sec Rest.

3min Alt TGU.

60sec Rest.

Strength. Performance & Fitness.

Back squat.

15min build to heavy set of 8 (Good form).

Conditioning.

Teams of 2. 15min Amrap.

80 Cal row.

60 WB.

40 SDLHP.

20 BMU (CTB/PU/RR).

Oly. Performance & Fitness.

10min omem

20 DU + 1 PS. Add weight every round.

Conditioning.

Performance.

10min Amrap.

6 LBJO.

8 PS.

200m Run.

Fitness.

6 BSU.

12 Alt DB SN.

200m Run.

27min ‘Running Clock’. Teams of 2.

0-10. 5RM Axle bar Floor press.

10-27. 17min Amrap.

17 Cal AAB/Row (Alternate each rd).

17 T2B.

17 DB CL.

51 DU (Each).

Finisher.

Accumulate 60-90sec Hanging L-sit hold.

Conditioning.

4 rounds.

500m Row.

3rds DB ‘DT’.

2rds ‘Cindy’.

Rest 90sec after each rd.

30 BJSD.

30 JPU.

30 R KBS.

30 RL.

30 WTD SU.

15/arm DB PP.

30 WB.

30 AAB cal.

Scale up: 50 reps of each.